You might have seen your younger one grabbing their stomach before school, refusing to attend a birthday party, or becoming quiet and withdrawn when among new people. Just because adults think childhood is the most carefree time of their lives, it doesn’t mean it is true for the kids as well. They have got their own worries, stress, outbursts, and anxieties. We think anxiety is a grown-up’s problem, but the world can be unpredictable, confusing, and at times overwhelming. As parents, seeing your little one struggling with anxiety can be both eye-opening and worrisome at the same time. If you are worried about your kid dealing with anxiety, here are some simple tips to help your child deal with anxiety.
Yes, Kids Can Be Anxious Too!
As adults, it is easy to look back on the early years of life and say, ‘Oh, childhood was the most carefree time of my life.’ But were you truly ‘carefree’ when you were a child? Contrary to popular opinion, the answer is no. Back then, a missing notebook or incomplete homework used to give you just as much worry as your work life does now. Your best friend in class suddenly not talking to you was just as gut-wrenching as a heartbreak now. The point is that anxiety or stress doesn’t come with an age bar; children can experience it just as intensely as we do. And for adults, it is relatively easier to identify and discuss what we are going through. This is rarely the case for kids.
A child will not say, ‘I feel anxious’; instead, there will be subtle but evident signs such as stomach aches, sudden tears, irritability, clinginess, or refusal to participate in activities. Their worries may appear small or insignificant to us, but to them, they’re very real and overwhelming. This problem has only been amplified by the early phone usage and internet access most children have been exposed to today. Information overload, cyberbullying, online comparison, FOMO, disrupted sleep, and constant digital stimulation can be a bit too much for their young minds.
Helping your child navigate through the ebbs and flows of life starts with recognizing that stress and anxiety aren’t just for the adults. Recognizing subtle signs, acknowledging their feelings, and making them feel understood and supported is what can make all the difference.
Tips to Help Your Kid Deal with Anxiety
Set Up A Worry Jar
We as adults often find it hard to identify the main source of stress in stressful situations; imagine how hard it is for children. They feel like they are being controlled by their anxious thoughts, often without realizing the main reason behind it. Parents and guardians can help children recognize and address their concerns by creating a worry box. This works by jotting down things that may be bothering them on a piece of paper. Then placing it in a box and promising to address it later. This allows individuals to pinpoint the source of their stress and regain control of their worry.
Engage in Physical Activity
Physical movement is known to help calm down stress and make individuals with anxiety feel better. This also works when a kid is struggling with anxious thoughts. Stepping out for a quick walk around the park or playing catch with their friend helps them escape the mental prison of negative thoughts. Physical activity can help boost the production of feel-good chemicals like endorphins and serotonin in the brain. At the same time, it also helps boost blood circulation and reduce the effects of cortisol, the stress hormone.
Positive Self-Talk
Kids usually internalize negative beliefs such as “I can’t do this” or “I’m not good enough.” Gently rephrasing these increases their resilience. Teach them to use phrases such as “I’m safe,” “I can try again,” and “I’m learning.” You can practice by writing encouraging remarks on sticky notes and placing them about the house. Children progressively begin to think more empowered ideas instead of nervous ones, improving their ability to deal with problems in a calm manner. Positive self-talk is analogous to planting seeds of confidence; the more one practices, the stronger their inner voice gets, allowing them to fearlessly handle challenging situations.
Breathing Exercises
Anxiety often shows up physically first, through a racing heart, sweaty palms, or stomach discomfort. Teaching your child simple breathing exercises can help calm their nervous system. Encourage slow, deep breaths by asking them to imagine blowing up a balloon or smelling a flower and blowing out a candle. Practicing this together during calm moments makes it easier for them to use it when they feel overwhelmed. Deep breathing lowers stress hormones and helps children regain control over their bodies, giving them a practical tool they can use anytime.
Squeeze a Stress Ball
If your child suffers from anxiety, providing them with a physical outlet might be beneficial. Stress balls are ideal for this kind of situation. Any time your child is worried, especially at school, they can vent their feelings on the stress ball. By directing their stress into the ball, they are essentially signalling their nervous system that there is a safe place to let go of the strain. This physical release helps to burn off the restless energy that frequently comes with anxiety, allowing them to be more grounded.
Coloring
Coloring is one of the most soothing activities for people with anxiety, particularly kids. It promotes a level of focus without requiring significant effort. Coloring is a systematic, repeated activity that aids in regulating by engaging the brain in a predictable, relaxing pattern. It reduces sensory overload and offers a secure space for emotional expression. This makes it a useful grounding technique for youngsters who are anxious. It also allows kids to practice their fine motor abilities and promotes creativity.
FAQs
Can children have anxiety?
Yes, kids too can have stress, negative thoughts, and anxiety with the same intensity as adults.
How do I know if my child has anxiety?
Even though children don’t usually talk about having anxiety, subtle signs like disrupted sleep, irritable behavior, avoidance, or a sudden clinginess are hints at anxiety.
How do I help my kid with anxiety?
The first step is to understand them, making them feel heard and providing a safe space where they can talk about their problems.
Does screen time increase anxiety in children?
Yes, excessive screen time and online exposure may contribute to overstimulation and emotional stress.
Is physical exercise helpful in helping kids manage anxiety?
Yes, physical activities help boost the mood by promoting the release of feel-good chemicals like endorphins.
(The article is written by Ehsan Siddiqui, Team Lead and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)
Recommended Read:
Waking Up Early Can Help You Rise and Shine—Here’s How!
It’s Not Just You, It’s The Weather: Winter Blues Are Real And Here’s How To Fight It